The amount of carbohydrates you should eat per day depends on your total daily calorie intake, activity level, and health goals. General guidelines recommend:
- For most adults, carbohydrates should make up about 45% to 65% of total daily calories. For a typical 2,000-calorie diet, this translates to about 225 to 325 grams of carbs per day
- The Institute of Medicine (IOM) sets a minimum daily carbohydrate intake of 130 grams for adults and children over 1 year old. This amount is considered the minimum needed to meet the brain’s glucose requirements
- If you are trying to lose weight, reducing carbohydrate intake to about 100 to 150 grams per day may be effective for many people, but individual needs vary based on factors like age, sex, activity level, and medical history
- It’s important to focus on quality carbohydrate sources such as vegetables, fruits, whole grains, legumes, and fiber-rich foods rather than just quantity
In summary, for a healthy adult on a 2,000-calorie diet, aim for roughly 225-325 grams of carbohydrates daily, with a minimum of 130 grams to meet basic energy needs. Adjust this amount based on your personal health goals and lifestyle, and consult a healthcare provider or dietitian for personalized advice.
